Whiteboard Search
Saturday, September 19, 2020

Chord

The cool fall mornings are here and before we know it we’ll be out running in a snow storm. If you want to make the most out of these last few warmish days of summer there is no better place to do that than our free community WOD this morning at 8:15am. Bring a friend, get a little workout in and grab a cup of coffee to cap off a great Saturday morning!
Have a great Saturday!

1.) Every 3 minutes for 5 rounds
10 Unbroken Deadlift
20 Push-ups (chest to ground)
Note: start around 60% adding load each round, goal being unbroken deadlift
2.) Chord
17 minute AMRAP
15m Handstand Walk
35 Toes to Bar
50 Air Squat
15m Handstand Walk
35 GHD Sit-ups
50 Air Squat
15m Handstand Walk
35 Abmat Sit-ups
50 Air Squat
15m Handstand Walk
35 Hollow Rock
50 Air Squat
15m Handstand Walk
35 V-ups
50 Air Squat
3.) 5 rounds
5 Dumbbell Bulgarian Split Squat, L
2 Box Jumps 30/24”
5 Dumbbell Bulgarian Split Squat, R
2 Box Jumps 30/24”
Note: choose something heavyish

You must login above to log your score

Alex Ebert
0/0 Holloway rocks at time cap.
DL up to 225#
3
0
Cancel
Cody Stelmach
Finished at 31 min RX
DL up to 325# unbroken and PU unbroken
4
0
Cancel
Kenzie Christy
4 rds 500m run 40 burpees 30 hang power cleans 155/105 w partner 23:13rx
snatch singles up to 120 bulg spl squats 44# KB & box jumps 5 rds 10 GHD 10 back ext 10 hip ext
4
0
Cancel
Pauly VanderKelen
HBBS: 135,185,225,275,295,315,320#
5x5 HBBS with a 1 second pause at the bottom @ 255# / 1x10 regular HBBS @ 235# / EMOM10: 8 Hang Power Cleans @ 135# for 80 total / EMOM10: 4 strict HSPUs for 40 total.
0
0
Cancel
Sylvia Christensen
Done.
155-195 DL
2
0
Cancel
Theresa Rosenquist
Work got done ✅
Sub’d: 30”BOSU Plank & started w/ GHSU. Got thru V-ups + 30 squats at TC -> finished the set. 13 mi bike: 51:00; 15.2 mph avg & 14-15 mph winds.
0
0
Cancel